Vitamin D ekutyeni kwaye indima yayo kuba umzimba womntu

Vitamin D kwindalo, kukho iindidi ezininzi. Xa iyeza, ixabiso elula iindidi ezimbini kuphela - vitamin D2 kunye novithamini D3. Ezi iivithamini mabini kuthiwa novithamini D. Le vitamin fat-enyibilikayo ukuba lutshatyalaliswe yi amaqondo obushushu aphezulu kwaye enganakunyibilika engamanzi.

Ukuze ufumane i efunekayo yonke imihla yale vitamin ebalulekileyo, nje yonke imihla imizuzu engamashumi amabini okanye amathathu ubethwa ngqo elangeni. Kodwa kule imeko elula akusoloko kwenzeke. Ngaphezu koko, lo Yindibanisela ivithamin D emzimbeni kuyancipha kunye nobudala. Ngoko ke, yonke imihla ngokuthi lutye ukutya eziqulathe ivithamin D, unako ukwenza i reserve kuyimfuneko. Eyona umsebenzi ivithamin d kukuba layo ukuba ukufunxa icalcium emzimbeni nokulawula calcium kunye phosphorus ukutya.

Vitamin D kwizidlo kubaluleke ngokukodwa abasetyhini, ngenxa yokuba kwinkqubo ukukhulelwa kunye lokwaphusa aphulukane icalcium amanani amakhulu kakhulu. Wadla usonga okanye abasetyhini abakhulelweyo kukho ukunqongophala vitamin d, koko ubudala abafazi abanjalo basenokuba kwamathambo - isifo esiyingozi apho kukho ukuxozwa esiqwini bone nokusonjululwa. Ukongeza, ivithamin D ukutya kubalulekile ukuba igazi ekunqandeni, ukukhula amathambo esempilweni, umsebenzi intliziyo kwesiqhelo nyenyisa umsebenzi yonke luvo. Nale vitamin nokunyanga izifo ocular kwaye ezinye iindidi yamathambo kunye samathambo. imfuneko umzimba Daily kaThixo ngenxa yale vitamin ebalulekileyo yahlukile kwi imeko umzimba kunye nobudala womntu. Abantu abadala ukuya kwiminyaka engamashumi amahlanu ezelwe ufuna i IU ikhulu okanye namakhulu amabini (omnye IU ngu 0.025 mcg ekuthiwa njalo-cholecalciferol). Intsha kunye nabantwana kufuneka badle up 500ME. abantu abadala kufuneka 700ME ngosuku. mame kunye nabasetyhini abakhulelweyo - ukususela amane anamanci engamakhulu amathandathu IU ngosuku. Kubelekwa kufuneka ukusuka ezingamakhulu amabini ukuya kwamathathu IU ngosuku.

Vitamin d ukutya equlethwe iimveliso zobisi, ioli imifuno, itshizi curd, sac ekrwada, isibindi, intlanzi, i-oyile intlanzi, herring, mackerel, tuna, mackerel. Abantu abaninzi bakholelwa ukuba ubisi iqulethe eninzi ivithamin d. Asinto kakhulu ntiyiso. Okokuqala, isixa kukho ngaphantsi kakhulu ngakumbi kwaselwandle, okwesibini kulo ubisi iqulethe phosphorus, nto leyo ethintela ukufunxeka ivithamin d. Vitamin D ifumaneka ukutya, kwaye nkqu oatmeal, parsley, eminye imifuno, iitapile. Namakhambi eziqulathe ivithamin D ziquka ilusini, umba, amabala edandelion, horsetail. Ukongeza isiqulatho ivithamin D Iimveliso zobisi, solo eziqulathwe ipesenti ephezulu vitamin B12. Kwakhona, le vitamin ifumaneka ngxi lo sisi iqanda sac, igwele, umnqathe imifino, iminqathe kunye isithombo kwi soy, salads, itswele eliluhlaza, inyama yenkomo, yemvu kunye yehagu wesibindi. ihlume zengqolowa, Ingca yolwandle, isipinatshi, squid kunye Shrimp nazo ziqulathe vitamin B12 amaninzi ngokwaneleyo.

Iimveliso eziqulathe Vitamin B12 kuba luncedo ngokulungelanisa imeko amanqatha, ekudleni yokucolwa emzimbeni. Ukongeza, le vitamin libandakanyeka ukuyilwa igazi, igazi bangaba kwi nokusilela. Iimpawu eziphambili ivithamin B12 intswelo ziquka ukudinwa rhoqo, njengokutsha ulwimi, ubunzima ukuhamba, ukudinwa, isisu ukugula, iintlungu apha emilenzeni. micrograms ezintathu vitamin B12 - oku idiphu zisezantsi ezifunekayo umzimba womntu yonke imihla. Besidla imali encinane kakhulu ukutya zezilwanyana (inyama, amaqanda, ubisi), umzimba ufumana imali eyimfuneko B12 ngaye. Inyama zidla basengozini yokuphulukana eli vitamin ebalulekileyo. Xa kunjalo, wonke umntu kufuneka esweni ngenyameko yokudla. Oku kuwanelisa umzimba kunye kubalulekile eqhelekileyo yokusebenza iivithamini kunye nezinye izinto inenzuzo.